Ellise
02-01-2003, 12:31 PM
Crispy Barbecued Sweet Potatoes
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 4 Preparation Time :0:00
Categories : Grill Potatoes
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tablespoons ketchup
1 tablespoon worcestershire sauce
1 tablespoon red wine vinegar
1 teaspoon yellow mustard
1/2 teaspoon freshly ground black pepper
1 pound sweet potatoes -- peeled and cut into 1/4"
thick slices
1. Spray the grill rack with nonstick spray; prepare the grill.
2. Combine the ketchup, Worcestershire sauce, vinegar, mustard, and pepper in a small bowl; mix well.
3. Brush the potato slices on both sides with the ketchup mixture.
Grill the potatoes 5 inches from the heat, turning frequently, and
brushing with the remaining ketchup mixture, until browned on the outside and tender when pierced with a barbecue fork, about 8 minutes.
Per serving: 104 Calories, 0 g Total Fat, 0 g Saturated Fat, 0 mg
Cholesterol, 188 mg Sodium, 24 g Total Carbohydrate, 3 g Dietary
Fiber, 2 g Protein, 25 mg Calcium.
POINTS per serving: 1.
Copyright:
"© 2000 Weight Watchers International"
Per serving: 103 Calories (kcal); trace Total Fat; (2% calories from
fat); 2g Protein; 24g Carbohydrate; 0mg Cholesterol; 197mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates
NOTES : These easy-to-prepare sweet potatoes pack a hi-flavor punch. You can't go wrong serving them alongside grilled chicken and vinegar—tossed broccoli coleslaw.
Nutr. Assoc. : 0 0 0 0 0 0
* Exported from MasterCook *
Cucumber, Black Bean, and Chayote Salad With Spice Tortilla Strips
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 6 Preparation Time :0:00
Categories : Ethnic/Spanish Salads
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 8-inch flour tortillas -- halved and cut into
1/4" wide strips
2 teaspoons canola oil
1 teaspoon chili powder
3/4 teaspoon salt
1/4 teaspoon cayenne
1 chayote -- pitted and cut into 1/2" pieces
1 can black beans ( 15 1/2-ounce) -- rinsed and
drained
1 cucumber -- peeled, seeded, and cut into 1/2"
pieces
1 cup cherry tomatoes -- halved
1/2 Haas avocado -- cut into 1/2-inch pieces
3 tablespoons chopped fresh cilantro
3 tablespoons orange juice
2 tablespoons fresh lime juice
1 teaspoon sugar
1. Preheat oven to 400øF. Combine the tortilla strips with 1
teaspoon of the oil, the chili powder, 1/4 of the salt, and the
cayenne in a bowl; tossing well to coat. Spread the tortillas in a
single layer on a jelly—roll pan and bake until crisp, 5—6 minutes;
set aside.
2. Heat the remaining 1 teaspoon of oil in a nonstick skillet, then
add the chayote. Cook until the chayote just starts to soften, 4—5 minutes. Remove from the heat and transfer to a bowl.
3. Add the black beans, cucumber, cherry tomatoes, avocado,
cilantro, orange juice, lime juice, sugar, and the remaining 1/2
teaspoon of the salt to the chayote. Toss the salad with the
dressing to coat. Gently stir in the tortilla strips and serve.
Per serving: 151 Calories, 6 g Total Fat, 1 g Saturated Fat, 0 mg
Cholesterol, 556 mg Sodium, 24 g Total Carbohydrate, 5 g Dietary
Fiber, 5 g Protein, 61 mg Calcium.
POINTS per serving: 3.
Copyright:
"© 2000 Weight Watchers International"
Per serving: 88 Calories (kcal); 3g Total Fat; (29% calories from
fat); 2g Protein; 14g Carbohydrate; 0mg Cholesterol; 352mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
NOTES : Chayote, a tropical squash, is usually cooked before eating. This exotic vegetable adds crunch and sweetness to salads.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Cumin-Scented Oven Fries
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 6 Preparation Time :0:00
Categories : Ethnic/Spanish Potatoes
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 baking potatoes -- (about 2 1/2 pounds)
-- cut into 12 wedges each
1 tablespoon olive oil
2 teaspoons ground cumin
1 teaspoon garlic powder
1 teaspoon paprika
1 teaspoon salt
3/4 teaspoon cayenne
1/8 teaspoon ground cinnamon
Preheat the oven to 450øF; lightly spray a jelly—roll pan with
nonstick spray. Combine the potatoes and olive oil in one bowl.
Combine the cumin, garlic powder, paprika, salt, cayenne pepper, and cinnamon in another bowl. Sprinkle the spice mixture over the potatoes and toss well. Arrange the potatoes in a single layer on the pan. Bake 20 minutes, then turn the potatoes, and bake until crisp and cooked through, 8—10 minutes longer.
Per serving: 191 Calories, 3 g Total Fat, 0 g Saturated Fat, 0 mg
Cholesterol, 402 mg Sodium, 39 g Total Carbohydrate, 4 g Dietary
Fiber, 4 g Protein, 24 mg Calcium.
POINTS per serving: 3.
Copyright:
"© Weight Watchers International"
Per serving: 99 Calories (kcal); 3g Total Fat; (22% calories from
fat); 2g Protein; 18g Carbohydrate; 0mg Cholesterol; 362mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
NOTES : For a little extra crispness, finish cooking the fries under
the broiler.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Frosty Green Grape Sorbet
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 6 Preparation Time :0:00
Categories : Desserts
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup sugar
1/4 cup water
3 pounds seedless green grapes -- washed and stemmed
3/4 cup white grape juice
1/4 cup light corn syrup
1 tablespoon grated lime zest
1.Combine the sugar and water in a saucepan and bnng to a boil.
Transfer the sugar syrup to a bowl and set aside.
2.Puree the grapes in a food processor. Add the grape juice, corn
syrup, lime zest, and sugar syrup, pulse until combined.
3.Pour the mixture into a 9x13-inch metal baking pan, or a shallow plastic container and cover with plastic wrap or a lid. Freeze until the sorbet is partially frozen, about 4 hours.
4.Transfer the mixture to a food processor and pulse until almost
smooth. Do not overprocess. Return the sorbet to the pan, cover,
and freeze until firm, about 4 hours. Let the sorbet stand at room
temperature for 10 rmnutes to soften before serving.
Per serving: 238 Calories, 1 g Total fat, 0 g Saturated Fat, 0 mg
Cholesterol, 21 mg Sodium, 61 g Total Carbohydrate, 2 g Detary Fber, 2 g Protein, 28 mg Calcium.
POINTS per serving: 4.
Per serving: 92 Calories (kcal); 0g Total Fat; (0% calories from
fat); 0g Protein; 24g Carbohydrate; 0mg Cholesterol; 19mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1 1/2 Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0
* Exported from MasterCook *
Fruit-Filled Breakfast Wontons
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 4 Preparation Time :0:00
Categories : Breakfast & Brunch
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 square wonton skins
1/4 cup golden raisins
4 large walnut halves -- cut in half
1 tablespoon packed brown sugar
1/8 teaspoon cinnamon
1. Preheat the oven to 400øF; line a baking sheet with foil and
spray with nonstick spray. Bring a large pot of water to a simmer.
2. Place the wonton skins on a work surface; moisten the edges with water. Place a few raisins and one—quarter walnut in the center of each wonton skin; fold the wontons in half diagonally, pressing the edges to seal tightly.
3. Place the wontons in the simmering water for about 1 minute.
With a slotted spoon, transfer the wontons to paper towels to drain. Arrange the wontons on the baking sheet. Combine the brown sugar and cinnamon in a bowl and sprinkle over the wontons. Bake until the wontons are lightly browned and crisp, 8—10 minutes.
Try making wontons the night before With the young cooks in your family: children will enjoy filling and sealing them.
Per serving: 104 Calories, 2 g Total Fat, 0 g Saturated Fat, 1 mg
Cholesterol, 94 mg Sodium, 21 g Total carbohydrate, 1 g Dietary
Fiber, 2 g Protein, 19 mg Calcium.
POINTS per serving: 2.
Copyright:
"© 2000 Weight Watchers International"
Per serving: 44 Calories (kcal); trace Total Fat; (0% calories from
fat); trace Protein; 12g Carbohydrate; 0mg Cholesterol; 3mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates
NOTES : Don't be put off by the name—these fruity wontons are
surprisingly easy to make and will be snapped up by those with a
sweet tooth. If you have any leftovers, store them in an airtight
container for up to 2 days.
Nutr. Assoc. : 0 0 0 0 0
* Exported from MasterCook *
Fruited Rice Pudding
Recipe By :Weight Watchers, June 2000
Serving Size : 8 Preparation Time :0:00
Categories : Desserts
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups milk
1 1/4 cups water
1/2 cup uncooked white rice
1/2 teaspoon salt
1/3 cup sugar
1 teaspoon vanilla extract
1 large mango -- peeled and chopped
1 1/2 cups chopped pineapple
Combine 1 cup of the milk, the water, rice, and salt in a saucepan. Bring the mixture to a boil, reduce the heat, cover, and simmer for 30 minutes. Stir in the remaining 1 cup of milk, the sugar, and vanilla extract. Cover the saucepan and return to a simmer. Cook, stirring occasionally, until creamy, about 25 minutes. Remove from the heat, stir in the mango and pineapple, and let stand 5 minutes. Serve warm, at room temperature, or chilled.
Per serving: 148 Calories, 2 g Total Fat, 1 g Saturated Fat, 8 mg
Cholesterol, 176 mg Sodium, 29 g Total Carbohydrate, 1 g Dietary
Fiber, 3 g Protein, 79 mg Calcium.
POINTS per serving: 3.
Copyright:
"© 2000 Weight Watchers International"
Per serving: 88 Calories (kcal); 2g Total Fat; (20% calories from
fat); 2g Protein; 16g Carbohydrate; 8mg Cholesterol; 165mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates
NOTES : This creamy, rich homestyle treat is a favorite dessert all
over Latin America.
Nutr. Assoc. : 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Grilled Lamb Chops With Tomato-Mint Chutney
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 4 Preparation Time :0:00
Categories : Grill Meat/Lamb
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon plus 1 teaspoon olive oil
1 onion -- chopped
2 garlic cloves -- minced
4 small plum tomatoes -- chopped
1 small yellow bell pepper -- seeded and chopped
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 tablespoons chopped fresh mint leaves
2 tablespoons fresh lime juice
1/8 teaspoon crushed red pepper -- (optional)
4 loin lamb chops (5-ounce) -- trimmed of all
visible fat
1. For the chutney, heat a nonstick skillet. Swirl in the oil, then
add onion and garlic. Saute stirring frequently, until soft, about 2
minutes. Add the tomatoes, bell pepper, a pinch of salt, and 1/4
teaspoon of the pepper. Cook, stirring, until the bell pepper is
tender—crisp, about 3 minutes. Remove from heat.
2. Transfer the vegetable mixture to a small bowl. Add the mint,
lime juice, and red pepper (if using); stir, and set aside.
3. Spray the grill rack with nonstick spray; prepare the grill.
Season the lamb with the remaining salt and pepper.
4. Grill the lamb 5 inches from the heat, turning once, 4—5 minutes (rare), 6—7 minutes (medium), 8—9 minutes (well-done).
5. Spoon 1/2 cup of chutney over each chop, and serve.
Per Serving: 245 Calories, 13 g Total Fat, 4 g Saturated Fat, 81 mg Cholesterol, 211 mg Sodium, 5 g Total Carbohydrate, 1 g Dietary Fiber, 26g Protein, 29 mg Calcium.
POINTS per serving: 6.
Copyright:
"© 2000 Weight Watchers International"
Per serving: 37 Calories (kcal); trace Total Fat; (6% calories from
fat); 1g Protein; 8g Carbohydrate; 0mg Cholesterol; 141mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
NOTES : Lamb is wonderful when grilled, but these chops and chutney are exceptional! Serve them with couscous. You can prepare the chutney up to two days ahead and refrigerate it in an airtight container.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Grilled Red or Sweet White Onions
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 8 Preparation Time :0:00
Categories : Grill Vegetables
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 large red or white onions -- cut into 1/2-inch
thick slices
Spray the grill rack with nonstick spray; prepare the grill. Grill
onions 5 inches from the heat, turning once, until cooked through, 20—
25 minutes.
Per serving 11/2 cup): 35 Calories, 0 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 9 mg Sodium, 8 g Total Carbohydrate, 1 g Dietary Fiber, 1 g Protein, 24 mg Calcium.
POINTS per serving: 1.
Copyright:
"© Weight Watchers International"
Per serving: 0 Calories (kcal); 0g Total Fat; (0% calories from fat);
0g Protein; 0g Carbohydrate; 0mg Cholesterol; 0mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
NOTES : These are wonderful sewed right off the grill or chilled and used later in sandwiches or a summer salad. Try grilling an
assortment of onions——red, Spanish, or Vidalia—whenever there's room on the grill; they won't go to waste
Nutr. Assoc. : 0
* Exported from MasterCook *
Hazelnut Coffee Shake
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 1 Preparation Time :0:00
Categories : Beverages
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup low-fat milk (1%)
1/2 cup sugar—free vanilla nonfat frozen yogurt
1/4 cup brewed hazelnut coffee -- chilled
3 ice cubes
1/2 teaspoon superfine sugar
1/4 teaspoon ground cinnamon
Combine all the ingredients in a blender; pur‚e until smooth. Pour
into a tall, chilled glass; sprinkle with additional cinnamon, if you
like.
Per serving: 157 calories, 1 g Total Fat, 1 g Saturated Fat 5 mg
Cholesterol, 116 mg Sodium, 31 g Total Carbohydrate, 0 g Dietary
Fiber, 8 g Protein, 286 mg Calcium.
POINTS per serving: 3
Copyright:
"© 2000 Weight Watchers International"
Per serving: 1 Calories (kcal); trace Total Fat; (7% calories from
fat); trace Protein; trace Carbohydrate; 0mg Cholesterol; 2mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
NOTES : The stronger the coffee, the better this shake will taste, so splurge and break out your finest blend.
Nutr. Assoc. : 0 0 0 0 0 0
* Exported from MasterCook *
Lime-Grilled Swordfish
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 4 Preparation Time :0:00
Categories : Fish and Shellfish Grill
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup dry vermouth
2 tablespoons fresh lime juice
1 tablespoon minced fresh cilantro
1 tablespoon extra virgin olive oil
1 tablespoon light tamari or reduced-sodium soy sauce
1/2 teaspoon freshly ground black pepper
4 swordfish steaks (5-ounce) -- about 1-inch
thick
1. Spray the grill rack with nonstick spray; prepare the grill.
2. Combine the vermouth, lime juice, cilantro, oil, tamari, and
pepper in a zip—close plastic bag; add the swordfish steaks. Squeeze out the air and seal the bag; turn to coat the steaks. Refrigerate, turning the bag occasionally, at least 1 hour.
3. Grill the swordfish 5 inches from the heat, turning once, until
the fish is just opaque in the center, about 8 minutes.
4. Meanwhile, pour the marinade into a small saucepan and boil,
stirring constantly, 3 minutes. Spoon the cooked marinade over the grilled fish and serve.
Per serving: 225 Calories, 9 g Total Fat, 2 g Saturated Fat, 55 mg
Cholesterol, 349 mg Sodium, 2 g Total Carbohydrate, 0 g Dietary
Fiber, 29 g Protein, 9 mg Calcium.
POINTS per serving: 5.
Copyright:
"© 2000 Weight Watchers International"
Per serving: 50 Calories (kcal); 3g Total Fat; (81% calories from
fat); trace Protein; 2g Carbohydrate; 0mg Cholesterol; 3mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
NOTES : Select swordfish steaks of even thickness for perfectly
grilled fish. And if you don't have vermouth on hand, use white wine or even tequila!
Nutr. Assoc. : 0 0 0 0 0 0 0
Madeira-Flavored Grilled Portobello Mushrooms
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 4 Preparation Time :0:00
Categories : Grill Vegetables
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup madeira wine
1 tablespoon balsamic vinegar
1 tablespoon extra virgin olive oil
1 tablespoon light tamari or reduced-sodium soy sauce
1 garlic clove -- minced
1 tablespoon chopped fresh
oregano leaves -- (or 1 teaspoon dried)
1 tablespoon chopped fresh basil leaves -- (or 1 teaspoon
dried)
1 tablespoon chopped fresh parsley -- (or 1 teaspoon dried)
4 portobello mushrooms -- stems removed
1. Combine the wine, vinegar, oil, soy sauce, garlic, oregano,
basil, and parsley in a zip—close plastic bag; add the mushrooms.
Squeeze out the air and seal the bag; turn to coat the mushrooms.
Refrigerate, turning the bag occasionally, at least 6 hours, or
overnight.
2. Spray the grill rack with nonstick spray; prepare the grill.
3. Pour the marinade into a small saucepan and boil, stirring
constantly, 3 minutes.
4. Grill the mushrooms, stemmed—side-down, 5 inches from the heat, turning occasionally, until golden brown on both sides, about 7 minutes. Pour the cooked marinade over the grilled mushrooms and serve.
If you don't have Madeira on hand, substitute with red or white
wine. Save the mushroom stems, and toss them into the pot to flavor a homemade broth.
Per Serving: 69 Calories, 4 g Total Fat, 1 g Saturated Fat, 0 mg
Cholesterol, 154 mg Sodium, 5 g Total Carbohydrate, 1 g Dietary
Fiber, 2 g Protein, 11 mg Calcium.
POINTS per serving: 2.
Copyright:
"© 2000 Weight Watchers International"
Per serving: 71 Calories (kcal); 4g Total Fat; (44% calories from
fat); 3g Protein; 8g Carbohydrate; 0mg Cholesterol; 7mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
NOTES : It's always a tasty delight to have grilled portobellos in
the refrigerator for a sandwich or to liven up a salad.
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 4 Preparation Time :0:00
Categories : Grill Potatoes
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tablespoons ketchup
1 tablespoon worcestershire sauce
1 tablespoon red wine vinegar
1 teaspoon yellow mustard
1/2 teaspoon freshly ground black pepper
1 pound sweet potatoes -- peeled and cut into 1/4"
thick slices
1. Spray the grill rack with nonstick spray; prepare the grill.
2. Combine the ketchup, Worcestershire sauce, vinegar, mustard, and pepper in a small bowl; mix well.
3. Brush the potato slices on both sides with the ketchup mixture.
Grill the potatoes 5 inches from the heat, turning frequently, and
brushing with the remaining ketchup mixture, until browned on the outside and tender when pierced with a barbecue fork, about 8 minutes.
Per serving: 104 Calories, 0 g Total Fat, 0 g Saturated Fat, 0 mg
Cholesterol, 188 mg Sodium, 24 g Total Carbohydrate, 3 g Dietary
Fiber, 2 g Protein, 25 mg Calcium.
POINTS per serving: 1.
Copyright:
"© 2000 Weight Watchers International"
Per serving: 103 Calories (kcal); trace Total Fat; (2% calories from
fat); 2g Protein; 24g Carbohydrate; 0mg Cholesterol; 197mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates
NOTES : These easy-to-prepare sweet potatoes pack a hi-flavor punch. You can't go wrong serving them alongside grilled chicken and vinegar—tossed broccoli coleslaw.
Nutr. Assoc. : 0 0 0 0 0 0
* Exported from MasterCook *
Cucumber, Black Bean, and Chayote Salad With Spice Tortilla Strips
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 6 Preparation Time :0:00
Categories : Ethnic/Spanish Salads
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 8-inch flour tortillas -- halved and cut into
1/4" wide strips
2 teaspoons canola oil
1 teaspoon chili powder
3/4 teaspoon salt
1/4 teaspoon cayenne
1 chayote -- pitted and cut into 1/2" pieces
1 can black beans ( 15 1/2-ounce) -- rinsed and
drained
1 cucumber -- peeled, seeded, and cut into 1/2"
pieces
1 cup cherry tomatoes -- halved
1/2 Haas avocado -- cut into 1/2-inch pieces
3 tablespoons chopped fresh cilantro
3 tablespoons orange juice
2 tablespoons fresh lime juice
1 teaspoon sugar
1. Preheat oven to 400øF. Combine the tortilla strips with 1
teaspoon of the oil, the chili powder, 1/4 of the salt, and the
cayenne in a bowl; tossing well to coat. Spread the tortillas in a
single layer on a jelly—roll pan and bake until crisp, 5—6 minutes;
set aside.
2. Heat the remaining 1 teaspoon of oil in a nonstick skillet, then
add the chayote. Cook until the chayote just starts to soften, 4—5 minutes. Remove from the heat and transfer to a bowl.
3. Add the black beans, cucumber, cherry tomatoes, avocado,
cilantro, orange juice, lime juice, sugar, and the remaining 1/2
teaspoon of the salt to the chayote. Toss the salad with the
dressing to coat. Gently stir in the tortilla strips and serve.
Per serving: 151 Calories, 6 g Total Fat, 1 g Saturated Fat, 0 mg
Cholesterol, 556 mg Sodium, 24 g Total Carbohydrate, 5 g Dietary
Fiber, 5 g Protein, 61 mg Calcium.
POINTS per serving: 3.
Copyright:
"© 2000 Weight Watchers International"
Per serving: 88 Calories (kcal); 3g Total Fat; (29% calories from
fat); 2g Protein; 14g Carbohydrate; 0mg Cholesterol; 352mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
NOTES : Chayote, a tropical squash, is usually cooked before eating. This exotic vegetable adds crunch and sweetness to salads.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Cumin-Scented Oven Fries
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 6 Preparation Time :0:00
Categories : Ethnic/Spanish Potatoes
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 baking potatoes -- (about 2 1/2 pounds)
-- cut into 12 wedges each
1 tablespoon olive oil
2 teaspoons ground cumin
1 teaspoon garlic powder
1 teaspoon paprika
1 teaspoon salt
3/4 teaspoon cayenne
1/8 teaspoon ground cinnamon
Preheat the oven to 450øF; lightly spray a jelly—roll pan with
nonstick spray. Combine the potatoes and olive oil in one bowl.
Combine the cumin, garlic powder, paprika, salt, cayenne pepper, and cinnamon in another bowl. Sprinkle the spice mixture over the potatoes and toss well. Arrange the potatoes in a single layer on the pan. Bake 20 minutes, then turn the potatoes, and bake until crisp and cooked through, 8—10 minutes longer.
Per serving: 191 Calories, 3 g Total Fat, 0 g Saturated Fat, 0 mg
Cholesterol, 402 mg Sodium, 39 g Total Carbohydrate, 4 g Dietary
Fiber, 4 g Protein, 24 mg Calcium.
POINTS per serving: 3.
Copyright:
"© Weight Watchers International"
Per serving: 99 Calories (kcal); 3g Total Fat; (22% calories from
fat); 2g Protein; 18g Carbohydrate; 0mg Cholesterol; 362mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
NOTES : For a little extra crispness, finish cooking the fries under
the broiler.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Frosty Green Grape Sorbet
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 6 Preparation Time :0:00
Categories : Desserts
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup sugar
1/4 cup water
3 pounds seedless green grapes -- washed and stemmed
3/4 cup white grape juice
1/4 cup light corn syrup
1 tablespoon grated lime zest
1.Combine the sugar and water in a saucepan and bnng to a boil.
Transfer the sugar syrup to a bowl and set aside.
2.Puree the grapes in a food processor. Add the grape juice, corn
syrup, lime zest, and sugar syrup, pulse until combined.
3.Pour the mixture into a 9x13-inch metal baking pan, or a shallow plastic container and cover with plastic wrap or a lid. Freeze until the sorbet is partially frozen, about 4 hours.
4.Transfer the mixture to a food processor and pulse until almost
smooth. Do not overprocess. Return the sorbet to the pan, cover,
and freeze until firm, about 4 hours. Let the sorbet stand at room
temperature for 10 rmnutes to soften before serving.
Per serving: 238 Calories, 1 g Total fat, 0 g Saturated Fat, 0 mg
Cholesterol, 21 mg Sodium, 61 g Total Carbohydrate, 2 g Detary Fber, 2 g Protein, 28 mg Calcium.
POINTS per serving: 4.
Per serving: 92 Calories (kcal); 0g Total Fat; (0% calories from
fat); 0g Protein; 24g Carbohydrate; 0mg Cholesterol; 19mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1 1/2 Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0
* Exported from MasterCook *
Fruit-Filled Breakfast Wontons
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 4 Preparation Time :0:00
Categories : Breakfast & Brunch
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 square wonton skins
1/4 cup golden raisins
4 large walnut halves -- cut in half
1 tablespoon packed brown sugar
1/8 teaspoon cinnamon
1. Preheat the oven to 400øF; line a baking sheet with foil and
spray with nonstick spray. Bring a large pot of water to a simmer.
2. Place the wonton skins on a work surface; moisten the edges with water. Place a few raisins and one—quarter walnut in the center of each wonton skin; fold the wontons in half diagonally, pressing the edges to seal tightly.
3. Place the wontons in the simmering water for about 1 minute.
With a slotted spoon, transfer the wontons to paper towels to drain. Arrange the wontons on the baking sheet. Combine the brown sugar and cinnamon in a bowl and sprinkle over the wontons. Bake until the wontons are lightly browned and crisp, 8—10 minutes.
Try making wontons the night before With the young cooks in your family: children will enjoy filling and sealing them.
Per serving: 104 Calories, 2 g Total Fat, 0 g Saturated Fat, 1 mg
Cholesterol, 94 mg Sodium, 21 g Total carbohydrate, 1 g Dietary
Fiber, 2 g Protein, 19 mg Calcium.
POINTS per serving: 2.
Copyright:
"© 2000 Weight Watchers International"
Per serving: 44 Calories (kcal); trace Total Fat; (0% calories from
fat); trace Protein; 12g Carbohydrate; 0mg Cholesterol; 3mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates
NOTES : Don't be put off by the name—these fruity wontons are
surprisingly easy to make and will be snapped up by those with a
sweet tooth. If you have any leftovers, store them in an airtight
container for up to 2 days.
Nutr. Assoc. : 0 0 0 0 0
* Exported from MasterCook *
Fruited Rice Pudding
Recipe By :Weight Watchers, June 2000
Serving Size : 8 Preparation Time :0:00
Categories : Desserts
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups milk
1 1/4 cups water
1/2 cup uncooked white rice
1/2 teaspoon salt
1/3 cup sugar
1 teaspoon vanilla extract
1 large mango -- peeled and chopped
1 1/2 cups chopped pineapple
Combine 1 cup of the milk, the water, rice, and salt in a saucepan. Bring the mixture to a boil, reduce the heat, cover, and simmer for 30 minutes. Stir in the remaining 1 cup of milk, the sugar, and vanilla extract. Cover the saucepan and return to a simmer. Cook, stirring occasionally, until creamy, about 25 minutes. Remove from the heat, stir in the mango and pineapple, and let stand 5 minutes. Serve warm, at room temperature, or chilled.
Per serving: 148 Calories, 2 g Total Fat, 1 g Saturated Fat, 8 mg
Cholesterol, 176 mg Sodium, 29 g Total Carbohydrate, 1 g Dietary
Fiber, 3 g Protein, 79 mg Calcium.
POINTS per serving: 3.
Copyright:
"© 2000 Weight Watchers International"
Per serving: 88 Calories (kcal); 2g Total Fat; (20% calories from
fat); 2g Protein; 16g Carbohydrate; 8mg Cholesterol; 165mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates
NOTES : This creamy, rich homestyle treat is a favorite dessert all
over Latin America.
Nutr. Assoc. : 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Grilled Lamb Chops With Tomato-Mint Chutney
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 4 Preparation Time :0:00
Categories : Grill Meat/Lamb
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon plus 1 teaspoon olive oil
1 onion -- chopped
2 garlic cloves -- minced
4 small plum tomatoes -- chopped
1 small yellow bell pepper -- seeded and chopped
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 tablespoons chopped fresh mint leaves
2 tablespoons fresh lime juice
1/8 teaspoon crushed red pepper -- (optional)
4 loin lamb chops (5-ounce) -- trimmed of all
visible fat
1. For the chutney, heat a nonstick skillet. Swirl in the oil, then
add onion and garlic. Saute stirring frequently, until soft, about 2
minutes. Add the tomatoes, bell pepper, a pinch of salt, and 1/4
teaspoon of the pepper. Cook, stirring, until the bell pepper is
tender—crisp, about 3 minutes. Remove from heat.
2. Transfer the vegetable mixture to a small bowl. Add the mint,
lime juice, and red pepper (if using); stir, and set aside.
3. Spray the grill rack with nonstick spray; prepare the grill.
Season the lamb with the remaining salt and pepper.
4. Grill the lamb 5 inches from the heat, turning once, 4—5 minutes (rare), 6—7 minutes (medium), 8—9 minutes (well-done).
5. Spoon 1/2 cup of chutney over each chop, and serve.
Per Serving: 245 Calories, 13 g Total Fat, 4 g Saturated Fat, 81 mg Cholesterol, 211 mg Sodium, 5 g Total Carbohydrate, 1 g Dietary Fiber, 26g Protein, 29 mg Calcium.
POINTS per serving: 6.
Copyright:
"© 2000 Weight Watchers International"
Per serving: 37 Calories (kcal); trace Total Fat; (6% calories from
fat); 1g Protein; 8g Carbohydrate; 0mg Cholesterol; 141mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
NOTES : Lamb is wonderful when grilled, but these chops and chutney are exceptional! Serve them with couscous. You can prepare the chutney up to two days ahead and refrigerate it in an airtight container.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Grilled Red or Sweet White Onions
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 8 Preparation Time :0:00
Categories : Grill Vegetables
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 large red or white onions -- cut into 1/2-inch
thick slices
Spray the grill rack with nonstick spray; prepare the grill. Grill
onions 5 inches from the heat, turning once, until cooked through, 20—
25 minutes.
Per serving 11/2 cup): 35 Calories, 0 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 9 mg Sodium, 8 g Total Carbohydrate, 1 g Dietary Fiber, 1 g Protein, 24 mg Calcium.
POINTS per serving: 1.
Copyright:
"© Weight Watchers International"
Per serving: 0 Calories (kcal); 0g Total Fat; (0% calories from fat);
0g Protein; 0g Carbohydrate; 0mg Cholesterol; 0mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
NOTES : These are wonderful sewed right off the grill or chilled and used later in sandwiches or a summer salad. Try grilling an
assortment of onions——red, Spanish, or Vidalia—whenever there's room on the grill; they won't go to waste
Nutr. Assoc. : 0
* Exported from MasterCook *
Hazelnut Coffee Shake
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 1 Preparation Time :0:00
Categories : Beverages
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup low-fat milk (1%)
1/2 cup sugar—free vanilla nonfat frozen yogurt
1/4 cup brewed hazelnut coffee -- chilled
3 ice cubes
1/2 teaspoon superfine sugar
1/4 teaspoon ground cinnamon
Combine all the ingredients in a blender; pur‚e until smooth. Pour
into a tall, chilled glass; sprinkle with additional cinnamon, if you
like.
Per serving: 157 calories, 1 g Total Fat, 1 g Saturated Fat 5 mg
Cholesterol, 116 mg Sodium, 31 g Total Carbohydrate, 0 g Dietary
Fiber, 8 g Protein, 286 mg Calcium.
POINTS per serving: 3
Copyright:
"© 2000 Weight Watchers International"
Per serving: 1 Calories (kcal); trace Total Fat; (7% calories from
fat); trace Protein; trace Carbohydrate; 0mg Cholesterol; 2mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
NOTES : The stronger the coffee, the better this shake will taste, so splurge and break out your finest blend.
Nutr. Assoc. : 0 0 0 0 0 0
* Exported from MasterCook *
Lime-Grilled Swordfish
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 4 Preparation Time :0:00
Categories : Fish and Shellfish Grill
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup dry vermouth
2 tablespoons fresh lime juice
1 tablespoon minced fresh cilantro
1 tablespoon extra virgin olive oil
1 tablespoon light tamari or reduced-sodium soy sauce
1/2 teaspoon freshly ground black pepper
4 swordfish steaks (5-ounce) -- about 1-inch
thick
1. Spray the grill rack with nonstick spray; prepare the grill.
2. Combine the vermouth, lime juice, cilantro, oil, tamari, and
pepper in a zip—close plastic bag; add the swordfish steaks. Squeeze out the air and seal the bag; turn to coat the steaks. Refrigerate, turning the bag occasionally, at least 1 hour.
3. Grill the swordfish 5 inches from the heat, turning once, until
the fish is just opaque in the center, about 8 minutes.
4. Meanwhile, pour the marinade into a small saucepan and boil,
stirring constantly, 3 minutes. Spoon the cooked marinade over the grilled fish and serve.
Per serving: 225 Calories, 9 g Total Fat, 2 g Saturated Fat, 55 mg
Cholesterol, 349 mg Sodium, 2 g Total Carbohydrate, 0 g Dietary
Fiber, 29 g Protein, 9 mg Calcium.
POINTS per serving: 5.
Copyright:
"© 2000 Weight Watchers International"
Per serving: 50 Calories (kcal); 3g Total Fat; (81% calories from
fat); trace Protein; 2g Carbohydrate; 0mg Cholesterol; 3mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
NOTES : Select swordfish steaks of even thickness for perfectly
grilled fish. And if you don't have vermouth on hand, use white wine or even tequila!
Nutr. Assoc. : 0 0 0 0 0 0 0
Madeira-Flavored Grilled Portobello Mushrooms
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 4 Preparation Time :0:00
Categories : Grill Vegetables
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup madeira wine
1 tablespoon balsamic vinegar
1 tablespoon extra virgin olive oil
1 tablespoon light tamari or reduced-sodium soy sauce
1 garlic clove -- minced
1 tablespoon chopped fresh
oregano leaves -- (or 1 teaspoon dried)
1 tablespoon chopped fresh basil leaves -- (or 1 teaspoon
dried)
1 tablespoon chopped fresh parsley -- (or 1 teaspoon dried)
4 portobello mushrooms -- stems removed
1. Combine the wine, vinegar, oil, soy sauce, garlic, oregano,
basil, and parsley in a zip—close plastic bag; add the mushrooms.
Squeeze out the air and seal the bag; turn to coat the mushrooms.
Refrigerate, turning the bag occasionally, at least 6 hours, or
overnight.
2. Spray the grill rack with nonstick spray; prepare the grill.
3. Pour the marinade into a small saucepan and boil, stirring
constantly, 3 minutes.
4. Grill the mushrooms, stemmed—side-down, 5 inches from the heat, turning occasionally, until golden brown on both sides, about 7 minutes. Pour the cooked marinade over the grilled mushrooms and serve.
If you don't have Madeira on hand, substitute with red or white
wine. Save the mushroom stems, and toss them into the pot to flavor a homemade broth.
Per Serving: 69 Calories, 4 g Total Fat, 1 g Saturated Fat, 0 mg
Cholesterol, 154 mg Sodium, 5 g Total Carbohydrate, 1 g Dietary
Fiber, 2 g Protein, 11 mg Calcium.
POINTS per serving: 2.
Copyright:
"© 2000 Weight Watchers International"
Per serving: 71 Calories (kcal); 4g Total Fat; (44% calories from
fat); 3g Protein; 8g Carbohydrate; 0mg Cholesterol; 7mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
NOTES : It's always a tasty delight to have grilled portobellos in
the refrigerator for a sandwich or to liven up a salad.